# 5 Self Care Tips for Knee Pain

Knee pain can have many causes. However, there are some dos and don'ts that apply to most cases of knee pain. In addition to these self-care measures, if you are experiencing knee pain, Healing Touch Chiropractic in Sacramento can offer relief. 


Do Exercise Responsibly

High impact exercises can cause further injury to your knee or aggravate existing problems. Don't run, lunges, boxing, jumping, or other forms of high impact exercise. 

However, you shouldn't underdo it either. Low impact exercise can have a beneficial effect on your knee. Not enough movement can cause joint stiffness, and lack of exercise can stiffen your joints. Activities like walking and swimming are usually safe. Your chiropractor can give you more information on the exercises that are right for your specific condition. 

Use Care When Walking

When you have knee pain, it affects your stability. Use care when walking and climbing. Use handrails on stairs. Don't be afraid to take it slow or ask for help if you need it. 

Do Use Aids or Braces if Needed

For severe pain, you may need a walker or cane. You may find a brace or wrap helps to stabilize your knee and relieve some of your knee pain.

Hot or Cold Therapy

Ice packs and heating pads can provide immediate side effect free pain relief. If you have injured your knee, use an ice pack for 15-20 minutes up to 4 times a day for the first 3 days. Wrap it in a towel to avoid direct contact with the skin. An instant cold pack can be used as well. 

4 or more days after injury or if your knee pain is caused by a chronic condition like arthritis, try heat. You can use a heat pad or take a warm bath. Apply heat for 15-20 minutes up to 4 times a day.

Elevate Your Knee

If you are experiencing knee pain, particularly with swelling, elevation may help as well. Having an injury, the CDC recommends keeping your knee elevated as much as possible. If you have arthritis, try keeping your knee elevated when you have a flare.

Relief With Healing Touch Chiropractic

Self-care isn't a substitute for proper medical care. At Healing Touch Chiropractic in Sacramento, CA we treat knee pain from mild to severe. You don't have to live with knee pain. Even if your pain isn't severe, you should give us a call at  (916) 447-3344. You may be surprised by how much a chiropractor can do to provide relief and get you back on your feet. 


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